Please welcome our newest member Amber!

 

We will have some folks running 16.5 if you didn’t get a chance to do it over the Easter weekend.  We will be treating this week as a “back-off” week.

 

P

A. FT [C15]:

12-9-6-3: BS (225/155)

Run 400m

 

B. 3 Rds:

AMRAP [3]:

2 Cleans (athlete’s choice)

8 Strict Dips

16 Air Squats

Rest 2 min between rounds.

 

C. L-sit (continuous) T(4-6)

 

F

A. FT [C15]:

12 Goblet Squats

Run 400m

 

B. 3 Rds:

AMRAP [3]:

8 Pushups

16 Air Squats

Active rest 2 min between rounds.

 

C. Hollow Hold (continuous) T(4-6)

 
03 28 16

2 thoughts on “03 28 16

  • 03 28 2016 at 12:12 am
    Permalink

    So what is the suggested load and rep-scale if people want to partake in backing off?

  • 03 28 2016 at 12:07 pm
    Permalink

    I think that that is the job of our great coaches at CF RTP to help find what that means for each one of our atheltes who may need a little help determining that.
    If anyone wants some suggestions:
    I did 95lbs for the first workout, it felt pretty light and got me moving. Also did 3xsuicides due to the rain and lack of light at 530am
    For the second workout, I did cleans at 103 and subbed pushups for ring dips, since my goal today was to move this allowed me to do that.

    Remember that what is written on the board doesn’t mean you HAVE to do it and thats why RTP is so great because you can rely on your coaches to figure that out.
    Decide what “backing off” means to you today and utilize your coaches to help you achieve what it means for YOU on that particular day.

    I got 2 great workouts in class today and thanks Kristen for a great 530 class!

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